Bicycling Training Tips: Weights Help You Hang

Bicycling Training Tips: Weights Help You Hang

Weight work equals more power. But a recent Norwegian study shows time in the weight room will also help you hang at the front of the pack while cruising too.

matt allyn

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Sprinters and climbers know that strength training is essential for increasing their max power, but Norwegian researchers have found adding weights to your training can also boost your cruising speed.

The study in question, conducted at the Norwegian School of Sport Sciences in Oslo, followed 14 cyclists through a four-day-per-week strength program. Half the program was devoted to leg exercises that included squats and leg curls. After 12 weeks the subjects were tested and compared to a control group.

The control group remained unchanged, but the training group had boosted their one-repetition squat by 20 percent and their leg curl by 12. The researchers then compared how much energy the cyclists needed to pedal at near 40 percent of their maximum power (roughly the same wattage you'd use on a long ride) and found that the training group's heart rate had dropped seven beats per minute and that they used three-percent less energy and oxygen.

A three-percent increase in power may seem like small fries. But consider that these strength gains can be compounded with your regular on-bike training for even greater benefits, and three percent over 50 miles is a mile and half gap. To get started in the gym, read our cyclist's guide to strength training or check out the Fit Chick's strength-building podcast for advice you can take with you.